What are the benefits of squat jumping? How to do squat jumping

I believe everyone knows about squat jumping. Squat jumping is a common exercise. Doing squat jumping can improve your bounce strength. In addition to this benefit, squat jumping has many benefits. I believe many people don’t know what are the benefits of squat jumping. So, what are the benefits of squat jumping? How to do squat jumping? Let’s learn about squat jumping together!

What are the benefits of squat jumping? 1. Improve your bounce power

If your goal is to lose fat, you may choose to dance aerobic exercises. Aerobic exercises with medium and high levels are indispensable for bounce movements. To achieve strong bounce strength, you must practice squat jumping. Squat jump comprehensively exercises the strength of quadriceps, biceps, hips and calf, and is more efficient than pure bounce exercises. Therefore, it is a must-practice movement for professional track and field, basketball, and volleyball players.

2. Improve sports performance

　　Improve sports performance It means that squat jump helps to enhance the trainer's explosive power of exercise (the ability to burst out as much strength as possible in the shortest time). The key points of explosive training are large weight, rapid force, as many muscles as possible coordinated force and good neuromodulation ability. Many practitioners feel that squat jump training is particularly tiring, but it is this feeling that exercises good neuromodulation ability. Squat jump is the first choice for explosive training.

3. Improve the basal metabolic rate

Squat jumps efficiently to utilize the quadriceps and hip muscles. After squats, you can promote muscle growth (girls don’t have to worry about growing muscles, because women do not have male testosterone, so even if you gain muscle, you won’t have too much muscle).

The existence of muscles helps the body consume fat. With muscles, your basic metabolism is higher than others. To put it vividly, it means that when you are sitting in a meditation situation with a person who does not squat fitness, your body will consume more energy. .

4. Improvement of overall coordination

5. Don’t think that coordination is used by those who dance or compete. The basic meaning of coordination is physical control ability. Simply put, people with better coordination are less likely to slide on icy roads because their muscle coordination is better than that of ordinary people.

5. Prevent low back pain

5. Correct squat jumping posture can strengthen your core muscles, and The deep muscles of the trunk. The muscles also follow the principle of "use and waste". Your core muscles are strengthened through squat exercises. Even if you have to sit for a long time at work, you will reduce the pain of back and back caused by sitting for a long time than others.

How to do squat jump

Starting position: Keep your body standing and your feet apart about one shoulder width, hold your hands forward or lightly support your ears, or hold your arms in front of your chest to maintain your body balance;

Action process:

1. Bend your knees and squat, squat backwards until your hips are lower than your hips, and then jump up quickly.

2. After landing, squat down quickly and then quickly stand up; train repeatedly.

　　Essentials: Squat down slightly slower (inhale deeply), and quickly (exhale); stand quickly (exhale); when your body is about to stand up straight, suddenly squirt and consciously lift your heels (the front of your feet touches the ground); your body seems to rise up in the sky Position.

　　Note:

　　Squat jumping is not suitable for loading weights, and the knee joints must always be kept towards the toes!

　　In addition to the initial squat movement, when jumping up and continuing squat movements, try to only use the forefoot to touch the ground (like a model demonstration).

　　Jump 30 times each time, or do it for 20 seconds in a set.

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